Strength/Skill – 10 mins to work on D/U’s or Rope Climbs. If you do not have one of these now is the time to work on it!! 21-15-9 reps for time of: Deadlifts @ 225/123, Front Squat @ 185/93, Power Snatche @ 135/63 One barbell only. Strip weights as you go. Bar loading – 235…
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…
Strength/Skill – HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% WOD: Seven rounds for time: 3 Cleans (185/115) 4 Handstand Pushups
Strength/Skill: Box Jump Practice Video on Box Jump Efficiency 18min AMRAP 9 Toes to bar 12 Push presses 115/85 15 Box jumps 24/20
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…